4x4x4 Workouts

Welcome Forums Fitness Q&A|Training Routines 4x4x4 Workouts

This topic contains 8 replies, has 2 voices, and was last updated by  Boone 6 months ago.

Viewing 9 posts - 1 through 9 (of 9 total)
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    Boone
    Moderator
    • Posts: 335
    41 pts

    4 exercises x 4 repetitions x 4 minutes

    Score: 2 | Vote up

    Boone
    Moderator
    • Posts: 335
    41 pts

    Found this in an article, sharing here as it pertains to similar flow of 4 minute drills.

    “A study in Cell Metabolism found that four 4 minute bursts of flat out exercise on a stationary bicycle just three days a week – a total of just 48 high intensity minutes a week – resulted in much greater levels of age-reversing changes at the genetic and cellular levels, along with enhanced mitochondrial activity, and improved insulin sensitivity than regular weight lifting sessions.”

    Looking at high intensity, you would have to do sprints on the stationary bike, likely 10 seconds full speed with some higher resistance, then 10 seconds steady state. Would have been nice if the article specified this.

    I have taught 4×4’s in my warm ups for students with great results.

    Score: 2 | Vote up

    Boone
    Moderator
    • Posts: 335
    41 pts

    workout routines

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    Boone
    Moderator
    • Posts: 335
    41 pts

    workout routines

    Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 335
    41 pts

    workout routines

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    Boone
    Moderator
    • Posts: 335
    41 pts

    4 Squats
    4 Lunges (Forward alternating legs)
    4 Jump Squats
    4 Sit-Ups

    A leg burner.

    Score: 1 | Vote up

    Alexcashman
    Contributor
    • Posts: 3
    1 pt

    i think you forgot to post?

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    Boone
    Moderator
    • Posts: 335
    41 pts

    First post is just the description of a 4 x 4 workout. Thanks for looking out.

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    Boone
    Moderator
    • Posts: 335
    41 pts

    Climbers x4 (right leg count as 1)
    Squats x4
    Push Ups x4
    Bicycle x4 (right leg count as 1)

Viewing 9 posts - 1 through 9 (of 9 total)


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